Energy bar (1 piece)

Choose an energy bar with less added sugar, at least 8–10 g protein, and at least 5 g fiber; avoid bars made mainly with syrups, refined grains, or candy-like coatings.

Eat the bar after a balanced meal rather than on an empty stomach, especially one containing protein, vegetables, and healthy fats.

Pair the bar with a small handful of almonds or walnuts to slow digestion and reduce the rise in glucose.

Have plain Greek yogurt with the bar instead of a sweet drink; choose unsweetened yogurt.

Take a 10–20 minute easy walk soon after eating the bar, if this is safe for you.

Use a smaller portion—such as half the bar—and save the rest for later, while drinking water or unsweetened tea.